Dietary Reference Intakes (DRIs): Recommended Intakes for Individuals
Food and Nutrition Board, Institute of Medicine, National Academies
Reference intakes vary by age and gender. Please enter your criteria
to find the appropriate reference intakes.
Dietary Reference Intakes for a 30 year old male
| Nutrient | Amount | Upper Limit | Type |
|
a-Linolenic Acid
|
1.6 g
|
Not Determinable
|
AI
|
|
Biotin
|
30 mcg
|
Not Determinable
|
AI
|
|
Calcium
|
1000 mg
|
2500 mg
|
AI
|
|
Carbohydrate
|
130 g
|
Not Determinable
|
RDA
|
|
Chloride
|
2.3 g
|
3.6 g
|
AI
|
|
Choline
|
550 mg
|
3500 mg
|
AI
|
|
Chromium
|
35 mcg
|
Not Determinable
|
AI
|
|
Copper
|
900 mcg
|
10000 mcg
|
RDA
|
|
Fat
|
Not Determinable
|
Not Determinable
|
RDA
|
|
Fluoride
|
4 mg
|
10 mg
|
AI
|
|
Folate
|
400 mcg
|
1000 mcg
|
RDA
|
|
Iodine
|
150 mcg
|
1100 mcg
|
RDA
|
|
Iron
|
8 mg
|
45 mg
|
RDA
|
|
Linoleic Acid
|
17 g
|
Not Determinable
|
AI
|
|
Magnesium
|
400 mg
|
350 mg
|
RDA
|
|
Manganese
|
2.3 mg
|
11 mg
|
AI
|
|
Molybdenum
|
45 mcg
|
2000 mcg
|
RDA
|
|
Niacin
|
16 mg
|
35 mg
|
RDA
|
|
Pantothenic Acid
|
5 mg
|
Not Determinable
|
AI
|
|
Phosphorus
|
700 mg
|
4000 mg
|
RDA
|
|
Potassium
|
4.7 g
|
Not Determinable
|
AI
|
|
Protein
|
56 g
|
Not Determinable
|
RDA
|
|
Riboflavin
|
1.3 mg
|
Not Determinable
|
RDA
|
|
Selenium
|
55 mcg
|
400 mcg
|
RDA
|
|
Sodium
|
1.5 g
|
2.3 g
|
AI
|
|
Thiamin
|
1.2 mg
|
Not Determinable
|
RDA
|
|
Total Fiber
|
38 g
|
Not Determinable
|
AI
|
|
Total Water
|
3.7 L
|
Not Determinable
|
AI
|
|
Vitamin A
|
900 mcg
|
3000 mcg
|
RDA
|
|
Vitamin B12
|
2.4 mcg
|
Not Determinable
|
RDA
|
|
Vitamin B6
|
1.3 mg
|
100 mg
|
RDA
|
|
Vitamin C
|
90 mg
|
2000 mg
|
RDA
|
|
Vitamin D
|
5 mcg
|
50 mcg
|
AI
|
|
Vitamin E
|
15 mg
|
1000 mg
|
RDA
|
|
Vitamin K
|
120 mcg
|
Not Determinable
|
AI
|
|
Zinc
|
11 mg
|
40 mg
|
RDA
|
NOTE: Above are Recommended Dietary Allowances (RDAs) and Adequate Intakes (AIs) provided by
Food and Nutrition Board, Institute of Medicine, National Academies.
According to the the Institute of Medicine,"RDAs and AIs may both be used
as goals for individual intake. RDAs are set to meet the needs of almost all (97 to 98 percent)
individuals in a group. For healthy breastfed infants, the AI is the mean intake.
The AI for other life stage and gender groups is believed to cover needs of all individuals in the
group, but lack of data or uncertainty in the data prevent being able to specify with
confidence the percentage of individuals covered by this intake."
Total water includes all water contained in food, beverages, and drinking water.
Protein intake is based on 0.8 g/kg body weight for the reference body weight.
According to the the Institute of Medicine,
"Upper Limit (UL) = The maximum level of daily nutrient intake that is likely to pose no risk of adverse effects.
Unless otherwise specified, the UL represents total intake from food, water, and supplements.
Due to lack of suitable data, ULs could not be established for arsenic, chromium, silicon, potassium, and sulfate.
In the absence of ULs, extra caution may be warranted in consuming levels above recommended intakes."
According to the the Institute of Medicine,
"The ULs for magnesium represent intake from a pharmacological agent only and do not
include intake from food and water."
According to the the Institute of Medicine,
"Upper limits marked as Not Determinable (ND) are tot determinable due to lack of data of
adverse effects in this age group and concern with regard to lack of ability to handle
excess amounts. Source of intake should be from food only to prevent high levels of intake."
Sources: http://www.iom.edu/Object.File/Master/21/372/0.pdf
NOTE: The values in the list above are not necessarily the same values used in food labeling.
The FDA provides Dietary Reference Values
for use in food labeling, which are intended as a reference for the general population.
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